How to Handle Holiday Anxiety

It’s official! The holiday season is upon us. While it’s supposed to be a time of joy and celebration, it can often be a source of stress and anxiety for many of us. From decorating the house to cooking elaborate meals, planning the family traditions, and buying gifts, the pressure to make the holiday season perfect can be overwhelming.

Dealing with these feelings on top of everything else on your to-do list takes extra effort, something you might not think you have when you’re already stressed. However, prioritizing your mental health during the holidays is the key to having a happy holiday.

In this article, we’ll explore the warning signs of holiday anxiety and provide tips for people of all ages and families of all types.

Understanding Holiday Anxiety

Holiday anxiety can manifest in different ways, including:

• Feeling overwhelmed and stressed
• Difficulty sleeping or experiencing fatigue
• Increased irritability and mood swings
• Physical symptoms such as headaches, stomachaches, or muscle tension
• Avoiding some social gatherings or events due to fear of anxiety or being hesitant to attend

These feelings or behaviors may come and go but usually disappear after the holidays (a.k.a. when the stress is over). If you notice some linger or become worse, you may be experiencing generalized anxiety disorder (GAD), a mental health condition that accounts for more intense, frequent symptoms that have a long-term impact on your daily life. Look out for:

• Intense, possibly excessive, worry about different things (in addition to holiday stress)
• Complete avoidance of gatherings, parties, crowded places, or other events
• Moderate to severe aches, pains, or nausea

If you’re experiencing these symptoms, know you’re not alone. Holiday anxiety is common, and there are ways to manage it. But, if your anxiety does last longer than the holidays or it starts to worsen, seek care from a mental health professional.

Tips for Handling Holiday Anxiety

We know that everyone handles anxiety differently, so we’ve created a list of our recommended tips to help you cope through the holidays. You can take the first step towards a more relaxed and enjoyable season by using some (or all) of these stress management strategies, whether you’re a kid looking to manage school pressures, a busy adult seeking balance, or a family aiming to create a more harmonious holiday atmosphere.

Tips for Kids

• Provide stability and structure, maintain regular routines, such as mealtimes, bedtimes, and homework schedules.
• Create a safe and supportive environment where kids can express their feelings and concerns. Listen attentively to their worries and offer reassurance.
• Encourage kids to engage in relaxing activities like reading, drawing, or calming music to help them unwind.
• Avoid putting too much pressure on kids to behave perfectly or participate in every activity. Allow them to say no and set boundaries.
• Remember, the holiday season is supposed to be enjoyable! Make time for activities that bring kids joy, such as decorating cookies, playing games, or watching holiday movies.

Tips for Adults

• Learn to say no to commitments that feel overwhelming or unnecessary. Prioritize your own needs and well-being.
• Make time for activities that bring you relaxation and joy, such as exercise, meditation, or hobbies.
• Reach out to friends, family, or a therapist for emotional support. Talking through your feelings can help you process and manage anxiety.
• Allow yourself time to rest and recharge. Take short breaks throughout the day to stretch, breathe deeply, or practice mindfulness.
• Let go of unrealistic expectations about the holiday season. Focus on what truly matters to you and your loved ones.

Tips for Families

• Hold a family meeting to discuss everyone’s needs, concerns, and expectations. Encourage open communication and active listening.
• Divide tasks and responsibilities among family members to avoid overwhelming any one person.
• Focus on spending quality time together rather than trying to create the “perfect” holiday.
• Establish meaningful traditions that bring your family joy and closeness.
• Plan downtime or relaxation activities as a family, such as watching a movie, playing games, or walking.

Start the Holidays Right with A Mental Health Checkup

The end of the year is a challenging time for everyone. We hope these strategies help you cope with holiday anxiety, but if you need additional care, schedule an appointment with one of our psychiatric mental health or family nurse practitioners.

At Balance Psychiatric Services, we’re committed to supporting your mental well-being throughout the holiday season and beyond. Along with the emotions and stress that often come with this time of year, you may be grappling with other, deep-seated mental health concerns.

Start addressing your mental health by scheduling a psychiatric evaluation with one of our experienced providers. Together, we’ll explore treatment options, including medication management, to find the best fit for your needs. Plus, it’s a great way to utilize preventative care to decrease your risk of getting holiday anxiety next year.